Back Squat
65.0% x5
72.5% x4
80.0% x3
87.5% x2
95.0% x1+
Metcon
5 Rounds each person, to be completed as a team:
100 ft. ladder climb
15 KB Swings, 24/16kg
This week, the last set of strength work is the "money" set. This is where you sell out, go for broke, and grind out as many reps as possible at 95%. Don't save anything because this is the last week of hard and heavy lifting. Next week will act as a deload/recovery week before our big test week. You guys are going to blow stuff up then.
Briefly, here's how today's metcon will work. One person will start the ladder climb and as soon as they're done they'll start their swings while the next person hops on the ladder. You should get the swings done in time to have a little rest before your turn comes up again on the ladder. Remember, whenever there is rest in a workout, I want you to go hard and fast while you're working.
Greg Everett from Catalyst Athletics does a great job of explaining the double knee bend that occurs in the clean and snatch. On Friday you were starting to get it, and this reinforces what we went over. Keep learning.
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